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Stationary Bike Workouts

Sheetal Mandora Jul 31, 2020

In order to tone your muscles, burn calories, and get a good cardiovascular workout, using a stationary bike is beneficial. Read on to understand how exactly the bike helps you achieve your workout goals.
Disclaimer: The information provided here is solely for educating the reader. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.

Workouts to Lose Weight

As a low impact cardiovascular exercise, exercise bike workout is effective, as these bikes offer a regular workout for legs, hips, thighs, and glutenous muscles. Plus, these workouts also help you reach the desired heart rate for longer periods of time.
The actual exercise can help you burn up to 250 calories in about half an hour. Run over the details which simplifies the workout by minutes.

Bike Workout - 10 Minutes

3 Minutes: Warm up exercise, keep low resistance
4 Minutes: Increase resistance for harder workout, sing or talk while working out
3 Minutes: Decrease resistance, come back to cool down mode

Bike Workout - 15 Minutes

4 Minutes: Warm up exercise, keep low resistance
4 Minutes: Increase resistance for harder workout, sing or talk
4 Minutes: Bring resistance down a notch
3 Minutes: Slow down, come back to cool down mode
The distribution between the two different times for beginners can be advanced once you get used to the exercises. As you keep progressing, the workouts will give you better results.

Pros and Cons of the Bike

If you wish to purchase the bike for yourself, instead of waiting at the gym for your turn, then there are some pros and cons you should keep in mind.
As there are different kinds of stationary bikes available in market, it is very essential to choose one that will help you burn more calories in less amount of time. Here are some of the positive aspects of these workouts that you should be aware of.
  • It is easy and convenient (as mentioned before about avoiding crowds at the gym).
  • Ideal for those who don't get enough time after work and can perform the exercises at home.
  • An added advantage for overweight people and/or those who are not used to working out.
  • The risk of injuring your knees and ankles is low.
  • Development of a rhythmic pace is fast, which in turn helps in fat burning.
  • The exercise, in a long run, can deliver good leg strength.
With the positive aspects, there are also some negative side effects of it as well. While you're too busy trying to lose weight, there are some things you can miss out or overlook as you opt for only a stationary bike. The negative aspects are:
  • The exercise only works your lower body.
  • Tends to become boring and monotonous after a while.
  • Not a complete calorie burner for the rest of the body.
  • Metabolism rate is not affected since it is an aerobic exercise.
  • Not a great choice for building fitness.
  • You can easily substitute walking or jogging to this exercise.
  • Not enough range of motion available.